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WADINGMOOSE Posts: 1,048
7/23/13 10:44 A

I'd give this article a read:

If you're not having any problems with the running, then by all means, keep doing that.

I also agree with the previous posters - drop the isolation exercises and do things that work more of your body.

I don't know if you're doing your cardio and your weights in the same session, if so, I'd stop that. Gains made in one workout will make it harder to make gains in the other - if you run further/faster, you won't have energy left to lift heavier.

Personally, I'm aiming for 3 days of cardio per week (running) and 2 days of lifting with a program very similar to BrewmasterBills (mine has an additional bent-over row option with the bar). It will give you results and you lift heavier with every workout.

MOTIVATED@LAST Posts: 15,451
7/22/13 8:55 P

The impact of running is hard on the legs, and it takes time for your leg muscles and tendons to adjust to this impact. Most experts recommend building up a solid base of walking (ie. 2-3 months) before transitioning to running.

So at this stage, I'd drop the jogging. If you want to increase the intensity of your walking, try adding some incline instead. Even a 5% incline burns roughly 50% more calories than walking on the level.

Strength training works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, and most experts recommend resting 48-72 hours between ST sessions, which implies just 2-3 strength workouts per week, rather than 4-5.

There is no lower body or core work in the exercises you have listed. I would recommend adding squats, deadlifts and planks to that workout. Demos at

The lat pull downs you are doing are excellent exercises that work the biceps, shoulders and back. Bicep curls work only the bicep, and are an inefficient use of your workout time. I'd drop these in favor of the other exercises listed above.

Also, it is generally recommended that you work in order from the largest muscles down to the smallest ones. So rather than constantly changing the order, I'd go with something like squats, incline press, deadlifts, lat pulls, planks, chest flys. Also, once you can do 12 reps of an exercise, it is a sign that you should move up to a heavier weight, even if this means fewer reps.


BREWMASTERBILL SparkPoints: (31,088)
Fitness Minutes: (12,713)
Posts: 4,114
7/22/13 3:16 P

Keep the jog, lose everything else. They're largely isolation moves. You need to be doing compound moves.

Wrote about this very subject recently.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
7/22/13 2:52 P

I'd add in squats and dead lifts for sure. Personally I'd do weights 4 days a week (your current routine plus lower body lifting) and then do intervals on the treadmill the other 3 days.

How high does your weight set go? It sounds like your muscles have gotten used to the weight and now its time to up the weight that you're lifting. When I do upper body, I do a horizontal and vertical push and pull exercise. So a upper body typical routine would be push ups (horizontal push), pull ups or lat pull downs (vertical pull), overhead press (vertical push), then rows (horizontal pull). I occasionally toss in various shoulder raises for vanity reasons. :P Lower body would be squats and dead lifts on one day, lunges on another. There's a resistance and bodyweight training team on SP somewhere that might be good for you to look into.

One final note, ST is only about 15% of weight loss. 80% comes from diet and the rest comes from cardio.

OALEXO SparkPoints: (36)
Fitness Minutes: (0)
Posts: 7
7/22/13 2:30 P

I have been working out 4-5 days a week for 3 weeks now and have gotten to a point where I don't "feel" the workout after I am done for as long as I use to.

I am new to keeping a workout routine so any feedback and changes I should make would help a lot.

Currently 5' 11" 250 pounds wanting to drop down to 200-210 was 261.

Treadmill walk - jogge - run 30 mins at diff speeds 3 - 5 mph
Chest flys - 60 pounds 12 reps 3 sets
Lat Pulls - 60 pounds 12 reps 3 sets
bicep curls - 55 pounds 12 reps 3 sets
incline bench press - 70 pounds 12 reps 3 sets

I do them in diff order everytime I'll do 1 set each and start the 2nd set in a diff order first 2 weeks my muscles were so sore I could barly move properly without hurting somewhere :P great feeling imo 2nd week wasn't so bad and this whole week doing the full routine more ezly I feel a little "rubberbanded" on my biceps and arms but the feeling that I worked out lasts no more then an hour.

Anything I should change or add; mind you I do all the workouts in my basement I have 4 gym equipment I use all free weights aside from the chestfly and lat pull machine.

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